Cravings are something that a lot of people experience, but you can actually deal with cravings pretty effectively and stick to your diet. In this article, I want to discuss why cravings happen and what you can do about them.
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Understanding Why Cravings Occur
Cravings can feel like they’re coming out of nowhere, but they’re actually rooted in biology, psychology, and our environment.
Biological Triggers
Cravings often stem from your body’s need for certain nutrients. For example, blood sugar dips can make you crave sugary or carb-rich foods. It’s your body’s way of asking for a quick energy fix. Additionally, hormones like ghrelin and leptin, which regulate hunger, can play a significant role. Stress can lead to elevated cortisol levels, which might drive cravings for high-calorie comfort foods.
Psychological Triggers
Stress, boredom, or even happiness can prompt cravings. These are often tied to emotional eating habits formed over time. Think of it as your brain’s way of seeking comfort or reward. For some people, certain foods are linked to fond memories, creating a deep emotional bond.
Environmental Triggers
Sometimes cravings are sparked by what you see, smell, or even hear. Ever walked past a bakery and suddenly wanted a croissant? That’s a classic environmental trigger. Food advertisements, social media posts, or even a friend talking about their favourite dessert can cue cravings.
Understanding the reasons behind your cravings is really helpful in helping you to select which tips to use to deal with cravings.
Most people aren’t in category 1, they are usually in either category 2 or 3. Psychological triggers are usually the cause of cravings, at least in my experience coaching hundreds of people.
Unfortunately, these are usually the more difficult ones to deal with, as it isn’t just a nutrition-related issue, and you have to deal with psychological issues too.
Nonetheless, there are still a lot of tips for dealing with cravings that will help.
You Are In Control
Before we get stuck into the tips for dealing with cravings, you need to realise that you do actually have the power to deal with cravings.
To effectively deal with cravings, you have to actually realise that you are in control. You can stop cravings. You don’t need to be a slave to your cravings.
I know a lot of people feel like they will never be able to deal with their cravings, but you have mastered your impulses in multiple other areas.
You don’t feel an urge to urinate and automatically piss your pants.
You don’t feel an urge to poop and then soil your pants.
You don’t feel a sexual urge and immediately start masturbating.
You don’t feel bored at work and quit your job on the spot.
So you do have control over your urges, and dealing with cravings is no different.
However, you have to be patient and kind to yourself, and realise that you simply won’t get this perfect straight out of the gate. It is going to take time and effort. There will be speed bumps along the journey, but this is to be expected.
Now, I do realise that this is a bit hyperbolic and it simplifies things, but I know that it is important to be reminded that you do actually have agency and you have actually been successful in dealing with stuff like cravings before.
20 Tips To Deal With Cravings
Now that you know why cravings occur, let’s explore practical strategies to deal with those pesky cravings!
Eat Balanced Meals
Start by giving your body what it truly needs, and eat balanced meals. A diet rich in protein, healthy fats, and fibre will keep you full and stabilise your blood sugar levels. This minimises the likelihood of cravings sneaking up on you.
Balanced meals also help ensure your body is getting a steady supply of nutrients, reducing nutrient-related cravings.
This is surprisingly underrated, and if you look up how to deal with cravings online, most articles simply ignore the fact that eating a well balanced diet generally reduces cravings substantially. It doesn’t help in the moment, but it certainly does help over the long term.
Stay Hydrated
Often, what we perceive as hunger or cravings is actually thirst. Dehydration can lead to feelings of fatigue and brain fog, which may increase the likelihood of reaching for quick-fix foods. Making it a habit to drink water throughout the day can drastically reduce cravings.
Hydration can be quite effective for dealing with cravings in the moment, If you’re craving something specific, drink a glass of water and wait 10 minutes. If the craving persists, you might need to use a different method to deal with the cravings.
Don’t Let Yourself Get Ravenously Hungry
When you’re extremely hungry, it’s harder to make mindful food choices. Avoid long gaps between meals, and have small snacks if needed to keep your energy and hunger levels stable.
Sometimes cravings arise simply because your body needs food. Instead of reaching for the closest snack, eat a nutrient-dense, healthy option like fruit, vegetables, protein or a handful of nuts. This can often satisfy your hunger while providing your body with the nutrients it needs.
This is a rather obvious one, but I know a lot of people try to eat like a sparrow and skip meals when they are trying to lose fat. As a result, they are hungry all the time, and this invariably leads to an increase in the likelihood of cravings.
Eat enough, and don’t leave huge gaps between meals, and cravings generally reduce quite substantially.
Avoid Restrictive Diets
On a related note, highly restrictive diets can make cravings worse, as they often leave you feeling deprived. Focus on balanced, sustainable eating habits that include all major food groups in moderation. Allowing yourself occasional treats can prevent the “all-or-nothing” mentality.
You know you are likely to crave the foods you have restricted. It is basic human nature. If I tell you to not think of a giant flashing neon green flamingo, you likely think of it straight away. This is the same with cutting out foods, especially foods that are engineered to be the metaphorical equivalent of a flashing neon green sign.
So learning to actually find a way to include your favourite foods into the diet generally leads to less cravings overall.
Cut Back on Highly Palatable Foods
Conversely, cutting back on hyper-palatable foods can actually be the best thing to reduce cravings for some people. Highly processed, sugary, or salty foods are engineered to be irresistible. Gradually reducing your intake of these foods can help retrain your taste buds to appreciate the natural flavours of whole, minimally processed foods.
From my experience coaching people, it generally takes about 2 weeks for your taste buds to resensitise to the taste of normal food, once you do cut out the hyper-palatable foods. So the first 2 weeks will likely see an uptick in cravings, but after that, you lose (or greatly reduce) your cravings for these foods.
Limit Exposure to Temptations
In a similar vein, limiting your exposure to temptations can really help you deal with cravings. If certain foods are your kryptonite, don’t keep them in the house. Instead, save them for special occasions. Or make it so that if you actually crave something, you have to go out of your way (i.e. go to the shops) to access the food.
Out of sight, out of mind really works.
For moments when temptations are unavoidable, like parties or holidays, you will still have to have a plan in place though.
Find Healthy Alternatives
Sometimes, you don’t need to fight the craving, you just need to outsmart it. Craving something sweet? Try a piece of fruit, a smoothie, or a small square of dark chocolate. Craving something salty? Reach for lightly salted nuts, roasted chickpeas, or air-popped popcorn.
This can be a really helpful tip, but sometimes you can’t find a healthy alternative and sometimes you can really only be satisfied by the actual food you crave. I have had a lot of clients try this method, and it can be quite effective, but it can also fail.
For example, if you choose a healthier alternative that doesn’t quite scratch the itch for the craving, and as a result end up eating more calories trying to chase the feeling you want. So you really do have to assess how effective this method is for you and your situation. Sometimes it is better to just eat the food you are craving and just try to eat it in moderation.
Distance or Distract Yourself From the Craving
Another effective tip for dealing with cravings is to distance yourself from the situation or distract your self from the craving.
When a craving hits, simply remove yourself from the situation. Take a walk, step into a different room, or just get away from the temptation. Physical distance from the source of temptation can help reduce the craving’s intensity.
Sometimes a craving hits because you are bored. Do something to distract yourself, and it will usually disappear. Most people don’t get cravings when they are busy. You can use this to your advantage.
Eat More Protein
Protein is a powerful tool for controlling hunger and cravings. Include high-quality protein sources like eggs, lean meats, fish, or legumes in your meals. Protein helps stabilise blood sugar levels and keeps you feeling full longer.
This is actually surprisingly effective, and a lot of my clients comment that their cravings went away as soon as they started eating enough protein.
If you really want to maximise this tip, try to eat some protein when a craving hits. This will ensure you are getting enough protein, reduce hunger, and usually helps to eliminate or reduce the cravings entirely.
If you do then decide to indulge in the craving, you will generally eat less after eating some protein. So it also helps reduce the calories eaten when indulging.
Plan Ahead
Cravings love catching you off guard, so the more prepared you are, the lower the likelihood you will experience cravings.
Having healthy snacks readily available can prevent you from reaching for less nutritious options when hunger strikes. Pre-portion nuts, fruit, or veggies to grab on the go. This way, you’ll always have a smart choice within reach.
Meal prep can also help a lot; having ready-to-eat, nutritious meals ensures you won’t resort to less healthy options.
Practice Mindful Eating
Cravings often come from eating on autopilot. Slow down, savour your meals, and pay attention to how your body feels. Mindful eating allows you to truly enjoy your food while recognising when you’re full, which helps prevent overindulgence.
The next time a craving hits, ask yourself, “Am I actually hungry, or am I stressed, bored, or just tempted?” This simple question can make a huge difference.
Keeping a food journal can be really helpful in identifying patterns and better understanding your triggers.
Fight Stress
Stress is a common trigger for emotional eating and cravings. Incorporate stress-management techniques like deep breathing, meditation, exercise, or even a short walk to help lower stress levels and reduce the urge to eat for comfort.
Get Enough Sleep
Poor sleep disrupts hunger-regulating hormones, increasing cravings for high-calorie foods. Aim for 7-9 hours of quality sleep each night to maintain hormonal balance and keep cravings in check.
Don’t Go to the Supermarket Hungry
Shopping while hungry makes you more likely to buy impulse items, particularly junk food. Eat a balanced snack or meal before heading to the grocery store, and stick to a shopping list to avoid temptation.
Less tempting foods in the house generally leads to less temptation and thus fewer cravings.
Chew Sugarless Gum
Chewing gum can be an excellent distraction when a craving strikes. It satisfies the urge to chew and can help reduce the temptation to reach for unhealthy snacks.
Use Lower-Calorie or Calorie-Free Alternatives
When cravings hit, sometimes all you really want is a bit of a taste of something sweet. Low-calorie and calorie-free alternatives to your favourite foods and drinks can often satisfy the cravings.
For example, a favourite in the dieting world is to have something like a Pepsi Max or a Diet Coke when cravings hit. They give you a little bit of a sweet taste, without the calories. They also provide some hydration, which can reduce hunger. Along with this, they provide caffeine which blunts hunger.
Get Some Exercise
Exercise not only distracts you from cravings but also boosts endorphins, reducing stress and improving your mood. A brisk walk, a workout, or even something like a dance break can curb the urge to snack.
Remind Yourself of Your Goals
When cravings strike, pause and reflect on your health and wellness goals. Visualise how good you’ll feel sticking to your plan, and remember the progress you’ve made. This simple reminder can really strengthen your resolve.
Identify and Manage Emotional Triggers
If stress or other emotional triggers are major drivers of your cravings, you will need to build a toolkit of non-food ways to cope. This might include deep breathing, journaling, calling a friend, or engaging in a creative hobby like painting or playing music.
Final Tip: Use CBT For Cravings
Cognitive Behavioral Therapy (CBT) is a powerful psychological tool that can help you understand and manage the thoughts and behaviours associated with cravings. Cravings often stem from habits, emotional triggers, or thought patterns that can be reshaped with deliberate practice.
Here’s how CBT can be applied to address cravings:
1. Identify the Trigger
The first step in CBT is to pinpoint what’s triggering your cravings. Triggers can be external (like seeing a favourite food advertised) or internal (like feeling stressed or bored).
Keeping a journal to record when cravings strike and what you were thinking or feeling at the time can help you identify patterns.
Example:
- Trigger: Feeling stressed after a long workday.
- Response: Reaching for the sleeve of biscuits for comfort.
2. Challenge Unhelpful Thoughts
Cravings are often fueled by irrational or unhelpful thoughts, like “I deserve this treat because I had a hard day” or “I’ve already eaten badly today, so why not go all out?”
CBT teaches you to recognise and challenge these thoughts.
Strategy:
- Replace “I deserve this treat” with “I deserve to take care of my body with nourishing foods.”
- Swap “I’ve already eaten badly today” for “One indulgence doesn’t mean the day is ruined. I can make a better choice right now.”
3. Practice Thought Replacement
Once you identify unhelpful thoughts, replace them with positive, constructive ones. For example:
- Unhelpful Thought: “I can’t resist chocolate when I see it.”
- Replacement Thought: “I have control over my choices, and I can enjoy a healthier snack.”
This reframing process strengthens your sense of control and reduces the power of cravings.
4. Use Behavioral Substitutions
CBT encourages replacing behaviours linked to cravings with healthier alternatives. If you tend to eat out of boredom or stress, develop new habits to replace this cycle. For instance:
- Instead of snacking, take a short walk, practice deep breathing, or do a quick mindfulness exercise.
- Swap comfort foods with healthier options that satisfy the same craving (e.g., dark chocolate for milk chocolate or roasted chickpeas for crisps).
5. Delay and Distract
A key CBT technique for cravings is to delay acting on them. Cravings usually peak and subside within 15-20 minutes. Use this time to distract yourself with an engaging activity, like calling a friend, solving a puzzle, or organising a small area of your home.
Tip: Create a list of distraction activities you can turn to when cravings hit.
6. Reinforce Positive Behaviors
Reward yourself for successfully managing a craving without food. Non-food rewards, like taking a relaxing bath, buying a new book, or enjoying a favourite hobby, can reinforce the positive behaviour and reduce reliance on food as a source of comfort.
7. Address Emotional Eating
CBT helps you explore the emotional drivers behind cravings, such as stress, loneliness, or sadness. By recognising and addressing these emotions directly (through journaling, therapy, or talking to a trusted friend) you can break the cycle of using food as a coping mechanism.
8. Develop Long-Term Coping Skills
Cravings don’t disappear overnight, but CBT equips you with tools to handle them over time. These include:
- Building awareness of your triggers and patterns.
- Developing a flexible, forgiving mindset about food.
- Creating healthier habits that become second nature.
How to Get Started with CBT
If you feel your cravings are deeply ingrained or linked to emotional challenges, working with a licensed therapist trained in CBT can be incredibly helpful. Many therapists specialise in helping individuals manage emotional eating and food-related issues. Coach Brian does CBT as part of his coaching and therapy practice, if this is something you are interested in.
Final Thoughts on How To Deal With Cravings
Cravings can be quite difficult to deal with. Hopefully these tips will help you to deal with cravings. Some of them are better in the moment, and some are better over a longer time period. But they all work to some degree, when used appropriately.
It is important to realise that you are in control, and you can beat cravings. This isn’t something you are destined to be a slave to for the rest of your life.
If you need help with your own nutrition, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content.
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Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.
Paddy Farrell
Hey, I'm Paddy!
I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.
When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!
I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.